Workout Routines for Men with Weights

Workout Routines for Men with Weights

What should we keep in mind before choosing a men's training routine?

Choosing among the many Workout Routines for Men with weights out there is no easy task. For this reason we must be clear about the objectives we want to achieve before choosing one. This is important to avoid wasting time and to start making rapid progress. In addition, we will also take into account the following aspects so that our choice is as successful as possible.

• The most important thing is our physical condition, our level will determine what type of routine we should do.
• The place where we are going to put it into practice, whether it is going to be in a gym or at home.
• The type of material that we have at our disposal and our physical level.
• What eating plan we are going to follow according to our stated purpose.
• We also have to plan our rest well.

Bearing in mind that our fitness is an important factor before choosing our training routine. If we are beginners, doing the same routine of the strongest guy in the gym is not a good idea. Rather the opposite, each state requires its adaptation phase.

A beginner needs less workload to progress than a more advanced athlete. On the other hand, an intermediate or advanced will need a greater stimulus to continue progressing in their workouts.

Training routines for guys according to goals


Training routines alone will not lead us to achieve any goal. We have to design a specific program where routine is the cornerstone. As we have talked about Routine, Diet and Rest.

Depending on our purposes we will vary the training plan, in this way it is easier for us to achieve our goal. When it comes to improving our physical fitness we focus on Strength, Hypertrophy, Endurance or Loss of Body Fat (Weight).

Strength Gain

• Heavy Training.
• Low rep sets 3 to 5 at 85% of your 1 RM.
• Balanced diet with extra carbohydrates and proteins.
• 8 hours of rest.

Gain Muscle (Hypertrophy)

• Heavy Training.
• Sets between 8 to 12 repetitions at 65% of your 1 RM.
• Caloric Surplus, (Eat more calories than you expend).
• 8 hours of rest.

Loss of Body Fat

• Heavy Training.
• Sets between 12 to 15 repetitions at 55% of your 1 RM.
• Caloric Deficit, (Eat fewer calories than you expend).
• 8 hours of rest.

Resistance

• Medium Training.
• Series between 15 to 20 repetitions at 60% of 1 RM.
• Balanced diet with extra carbohydrates.
• 8 hours of rest.

1 RM is the maximum weight we can lift in a single repetition. How to calculate it here.

The exercises can be practically the same but with little nuances. The Food, Intensity, Repetitions and Loads that we use to perform the exercises will make a difference. For this reason it is important to be clear about the goal we want to achieve before starting the search for the ideal routine.

There is one thing that we have to be very clear about, the results are not achieved from today to tomorrow, but it is a process that occurs in the long term. We all have a starting point and we must go through each of the phases until we reach our goal. Even Arnold Schwarzenegger himself was a beginner at some point in his life.

Having this point clear, the first thing that we are going to look for a routine according to our level and progress through it. Setting affordable, short-term goals will help us gain confidence and motivate ourselves.

Workout Routines for Beginning Men

We call Beginners athletes to men who have been training for less than a year. Beginners are people to whom changes will be reflected faster when starting an exercise routine.

Just about any routine will get you going in no time. As we level up the process will become much slower. We will have to increase intensity and workloads to keep improving.

For newcomers just starting out in the world of weights or people who have been away from workouts for some time, there are three workouts that work very well. The Full Body routine, the Torso Leg or the Push Pull.

Any of the three is a valid routine for a beginner. If we use the appropriate exercises, based on multi-joint exercises, we can build a good physique. At this level it is better to use these types of exercises than specific exercises in isolated positions.

It is very important not to neglect any muscle group. Nor give more importance to the upper body than to the legs and buttocks. I'm sick of seeing Croissants with wire legs on the beaches. Exercises such as Squats or Lunges are essential to develop strong and muscular bodies.

In addition, these types of exercises help to secrete more growth hormone and testosterone. What helps to get more muscle mass. The same is true of Free Weight exercises versus exercises on guided machines or pulleys.

Training routines for intermediate and advanced men

We consider Intermediate Athletes to be people who have been training continuously for more than a year. The muscular level and the experience will be much higher than in a beginner. You will also need a higher challenge to keep progressing. Finding the routine that best suits our lifestyle is key.

It is important to add more workload and greater intensity. Divided routines are the best option in these cases, they ensure that we can squeeze the most out of each muscle group. In addition, a good division of the routine allows us to give more rest between sessions and thus the muscle recovery process improves.

Any exercise routine can be valid if we do it correctly

There are different types of Men's Workout Routines such as the Torso / Leg, Pull / Push, Pull / Leg / Push, Weider or the Phat are options that can fit intermediate and advanced athletes.

All of these well-structured routines can pay off. It is not a problem of one training system or another, but rather that it fits into our work plan. In addition to choosing the appropriate exercises and planning both breaks and meals.

More Advanced Athletes require more intense and specific work. Changes occur very long term and in small proportions. In their favor they have the experience of knowing their body much better. This way they can choose what kind of training routine to follow.

Other advantages they have is knowing how to differentiate which one best suits their characteristics. In addition to being able to identify much faster which exercises are more effective, provide you with better results, and which ones harm you the most.

We cannot forget that apart from doing a good routine, the type of diet we do is very important. This will determine our progress and how we will maintain it over time.

Another variable is where we train and from home it is also possible to progress adequately if we have a gym adapted to our needs, in your home gym we help you to set up a perfect one for your interests.